Split Squat with Dumbbells

How to perform

1. 01Position yourself into a staggered stance with the rear foot elevated and front foot forward.
2. 02Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
3. 03Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
4. 04At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.